One-rep max
135 kg for 5 reps
Estimated one-rep max: about 156 kg. The five formulas span 152–161 kg, so treat it as a range.
Estimated one-rep max
156 kg
Mean of five published formulas. Range 152–161 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 157.5 | Epley, 1985 |
| Brzycki | 151.9 | Brzycki, 1993 |
| Lombardi | 158.6 | Lombardi, 1989 |
| O'Conner | 151.9 | O'Conner et al., 1989 |
| Mayhew | 160.7 | Mayhew et al., 1992 |
So is 156 kg a good bench press?
If that lift is a bench press, 156 kg puts a man at 82.5–87.5 kg bodyweight at the 87th percentile of 29,914 judged competition benches — elite.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 148.3 |
| 90% | 140.5 |
| 85% | 132.7 |
| 80% | 124.9 |
| 75% | 117.1 |
| 70% | 109.3 |
| 65% | 101.5 |
| 60% | 93.7 |
| 55% | 85.9 |
| 50% | 78.0 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 62.4 | 5 |
| 55% | 85.9 | 5 |
| 70% | 109.3 | 3 |
| 80% | 124.9 | 2 |
| 90% | 140.5 | 1 |
| Working | 156.1 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.